“Nutrition advice, especially at the beginning of the year, when people have such great intentions, is often associated with a list of foods you’re not supposed to eat,” O’Neil says. “Cut back on salt and sugar and fat. No desserts. No french fries. It’s a list of negatives.”

O’Neil, who is the co-author of “The Dish on Eating Healthy and Being Fabulous!” (Atria Books, 2009) and often gives tips for making healthy choices while dining out, likes to take a more positive approach.

“We’re in a new age of nutrition discovery, and as a dietitian, I’d much rather people focus on what they should be adding to their diets,” O’Neil says.

“Try adding more whole grains, for instance, which have more nutrients and fiber. Maybe you get brown rice instead of white rice with your sushi. Maybe you’re ordering a pizza and you get a whole grain crust.”

So-called superfoods, such as acai berries, chia powder and coconut water, have become another hot topic for healthy eating features this time of year. But O’Neil thinks the term “superfoods” can be confusing and says some of the more exotic finds can be too expensive.

“So many foods have jumped on to the superfood band-wagon. It really has become a three-ring circus,” O’Neil says. “The original intention of the term ‘superfood’ was to define a food that offered you one-stop shopping for a lot of different nutrients.

“The term nutritionists use is ‘nutrient-dense,’ meaning you’re getting more bang for your buck with every bite, either of a range of nutrients or a lot of one specific nutrient. That might be something like mango or fat-free milk or eggs or kale or even lean beef.”

O’Neil’s advice for 2013 is to add a wider variety of whole grains, including “ancient grains,” and leafy greens.

“Try quinoa, if you haven’t tried it yet,” O’Neil says. “It’s so easy to make because it cooks in just a few minutes. Kale was the big star last year, but other greens are becoming popular again, including everything from Swiss chard to turnip greens and Asian mustard greens.”

To make meatballs: Meanwhile, in large bowl, combine ground beef, ricotta, spinach, onion and garlic. Roll into 16 golf-ball-sized balls. Place on baking sheet. Bake for 15 minutes.

To make sauce: In medium sauce-pan over low heat, combine tomatoes, vinegar and half of basil. Cook until just warmed through. Add salt and pepper.

To serve: Remove squash from oven. Using fork, shred to create spaghetti-like strands. Divide among serving bowls. Top with meatballs and tomato sauce. Garnish with remaining basil and a sprinkling of parmesan cheese.

Quinoa is a delicious gluten-free, grainlike seed that cooks up light and fluffy like rice but contains more protein. This super side dish featuring confetti-colored orange and green seasonal veggies, such as squash and greens, is flavored with garlic and rosemary. Crunchy Georgia pecans add even more great taste and nutrition, because pecans are a source of heart-healthy fats and antioxidants. Recipe adapted “The Dish on Eating Healthy and Being Fabulous!”

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